12.21.19 Saturday

December 21, 2019

 

 

Mobility:

Folders in bin + correctives! :)

FR: Lats/Quads x2m 

Banded Knee Tuck x45s ea 

 

(Do you have or did you have a nickname growing up?)

 

3 Rounds

Pushup to Inchworm x5

MB Thurster x10 

 

Skill: Clean & Thruster

PVC 1x5 (½ RDL, Clean Shrug, Clean High Pull, Front Squat, Squat Clean, Thruster, Cluster)

BB 1x5(½ RDL, Clean Shrug, Clean High Pull, Front Squat, Squat Clean, Thruster, Cluster)

 

W/U: 2-3 Sets @ (40,50%)

 

5 Sets

Power Clean +

Hang Squat Cluster

(65% max Power Clean)

 

Strength: Front Squat

3x2 (80-85% max Front Squat)

 

WOD: A-Lotta Mini Tabatas

4 Sets Each 20s on / 10s Off

(12 Total Rounds)

Push Up

Sit-Up

Air Squat

 

*Complete all 4 sets of each exercise before moving to the next exercise

 

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